Having trouble selecting the appropriate activity level? Use the guidelines below to help! Frequency, duration, intensity, types of activity, as well as your movement throughout the day all play factors into your selection.

  • Little to No Activity: You walk or jog lightly occasionally for exercise. Use this setting if you are sedentary for most of the day as well as the week, and the activity that you do incorporate tends to be on the lighter side. This would also be the appropriate selection if you do yoga, a light bike ride, or other mild activities just a couple of times a week, if you don’t have a set workout routine, or are recovering from a long-term injury.

  • Mild Activity: You exercise intensively 2-3 times a week for 30-60 minutes at each session. Use this setting if you are sedentary for most of your day, but make sure to get a couple of good workouts in each week that are an hour or less. This can include running, boot camp, cross training, at-home workouts, lifting weights, cycling, or another sport. The idea is that you are somewhat active, but it is not a large part of your day or your week.

  • Moderate Activity: You exercise intensively 4-5 times a week for 60-90 minutes at each session. Use this setting if you are sedentary for most of your day, but you have a consistent workout routine for most of the week. This is the most frequently used setting. Workouts can include running, cycling, Crossfit, Orange Theory Fitness, boot camps, at-home body workouts, HIIT workouts, Olympic weight lifting, strength training, powerlifting, other particular sports, or a combination of any of the above. Workout durations can range anywhere from an hour to an hour and a half, including “down time” (breaks between sets, warm up, cool down, etc.). You are not training to the point of exhaustion, but the intensity should have you breaking a sweat. Most Macrostaxers will fall into this category due to spending the majority of their time at work, but incorporating a solid workout each day of the workweek. You can also use this setting if you split up your workouts into two ~30-45 minute sessions in the morning and evening. If you do a little extra activity on the weekend, like a light bike ride or a jog, or perhaps get outdoors with your family, you can still use this setting. 

  • High Activity: You exercise intensively 5-7 times a week for 90-120 minutes each session. Use this setting if you are sedentary for your job, but you have an established and detailed workout routine for the majority of your week, and even hit the gym twice a day or do multiple sessions. Your workouts break a sweat and then some. They are meant to be intense, so you’re moving nearly the whole time at a steady pace, doing quick and intense intervals, or lifting weights at high percentages (note that lifting weights closer to your 1-rep maxes take a larger toll on your central nervous system compared to lower weights at higher volume). You can also use this setting if your workouts fall more under the “Moderate” category, but your job or lifestyle requires you to be more active and on your feet during the day.

  • Extreme Activity: You exercise intensively multiple times per day 5-7 times per week. You are a professional athlete or someone who trains like one. Use this setting if you follow a rigorous and regimented workout schedule. You spend the majority of your days and weeks in the gym--either doing strength and conditioning, intense intervals, lifting at high percentages, or training for a particular sport--and even for multiple sessions per day. You train with a purpose and one of your primary goals is performance. You can also use this setting if you don’t train for multiple sessions a day, but your workouts are still frequent and intense, and you are also active and on your feet for most of the day.


Please note that it is important to select an activity level that is reflective of what you do on a consistent weekly basis. We do not recommend underestimating or overestimating your activity level in order to alter your macros because this can have the opposite effect. The Macrostax numbers are designed to get your body working for you. 

We also do not recommend switching between activity levels day to day, or even week to week. The activity level will affect your macros, and our goal is to provide your body with consistency. If you will be inactive for a period longer than 2 weeks due to an injury or other concern, then you may update your activity level to reflect that.

Still unsure? Feel free to reach out to a coach on StaxChat! You can update your activity level at any time in the Profile section of the app.

Did this answer your question?